Tag: sports

Saturday is a traditional day in Gyms for lower body and why many guys and girls prefer lower body on Saturday , because they can take a good rest/recovery on Sunday.

But my workout plan is not just about Saturday or Sunday but to follow the exact routine which will give you optimal results.

Dynamic Stretching – People often take dynamic stretching just keeping in mind its benefits and start swinging there legs up and down , side ways without knowing there movement pattern in there exercise pattern , Yes if i am a sprinter or fast bowler i would definitely do that as it resembles my movement pattern.

Injury Prevention – Start with Good Foam rolling.

Step 1 Warm Up – Good Mobility Drills for Hips ,knees and Ankles .

Step 2 – Couple of Ladder work drills for blood rush in your lower body . (Keep in mind that we are doing ladder work just for warm up and not as drill , don,t get yourself exhausted by over doing.

Exercise 1 – Stiff Leg Dead Lift – 2 Warm Up Sets for 12 to 15 reps followed by 3 main sets of 8 to 10 reps with 70% of 1 RM.

I recommend you guys to always start with a good warm up and running Mechanics before every conditioning session . To start with always try to do foam rolling before the session to minimize the soreness from previous training session , than move to mobility drills and last some dynamic stretches .

Most people forget that if you don,t stick to basics its going to affect you in your training goal , here i am saying about running mechanics , most of athletes directly start with main focus session , but i completely rely on running mechanics to start with before every conditioning session whether its a Under 14 group or Senior Guys .

Running Mechanics .

1) Walking Lunges .

2) Ankling.

3) Butt Kicks .

4) Quick Feet .

5) A Skips .

6) B Skips .

7) Skip for height .

8) Skip for distance.

PreSeason Conditioning Session Demo .

40 Meters Run with 70% to 80% of intensity giving a walk back recovery or 1 : 5 rest ratio. 12 Reps.

30 meters Run with 80% to 90% of intensity giving walk back recovery – 10 to 12 Reps .

Friends this is just a example of a conditioning session , you can vary this according to your sport , specificity , time , place , condition , and type of group you are training . Please see that the temperature should be not more than 28 degree or the training can have adverse effect and also the surface .